Soy and mixed vegetable snack

Delicious Snack with Soy and Vegetable Mix

When it comes to delicious and healthy dishes, the recipe for a snack with soy and a mix of vegetables is definitely an inspired choice. This recipe is not only easy to make, but it is also an excellent option for those who are fasting or simply want to incorporate more vegetables into their diet. It is also perfect for serving on special occasions, such as a memorial service. Let's discover together how we can achieve these delights!

Preparation time: 20 minutes
Baking time: 40 minutes
Total time: 1 hour
Number of servings: 6-8

Ingredients

- 450 g vegetable mix (rice, baby peas, baby carrots, mushrooms, red bell pepper, green bell pepper, corn)
- 80 g soy Inedit
- 2 bunches of green onions (about 6 stalks)
- 100 ml sunflower oil (or olive oil for a more intense flavor)
- 3 tablespoons breadcrumbs
- 1 bunch of fresh dill
- Salt and pepper to taste

Preparation

1. Hydrating the soy: Start by hydrating the soy. Add 80 g of soy Inedit to a bowl and pour 100 ml of hot water over it. Add half a teaspoon of salt to enhance the flavor. Let the soy sit for about 15 minutes until it becomes soft and fluffy. It is important not to drain the soy too much; leave some of the water it soaked in, as this will help keep the snack moist.

2. Preparing the vegetables: Meanwhile, clean and finely chop the green onions. In a skillet, add 50 ml of oil and sauté the green onions for 2-3 minutes until they become translucent. Add the frozen vegetable mix, finely chopped, and sauté them together with the onions for about 10 minutes until they become slightly tender. Here you can also add some spices for extra flavor, such as a pinch of garlic powder or a splash of soy sauce.

3. Mixing the ingredients: In a large bowl, combine the hydrated soy with the sautéed vegetables. Add the finely chopped dill, salt, and pepper to taste. To bind the mixture, add 3 tablespoons of breadcrumbs and 50 ml of oil. Mix all the ingredients well until you obtain a homogeneous mixture.

4. Shaping and baking: Preheat the oven to 180°C. Fill the silicone molds with the obtained mixture, pressing gently to give them a uniform shape. Place the molds on a tray and bake for about 40 minutes, or until they become golden and crispy on the surface.

Serving and suggestions

Once the snacks are ready, carefully remove them from the silicone molds and let them cool slightly before serving. They are delicious warm, but can also be enjoyed cold, as a healthy snack throughout the day. You can serve them with a yogurt garlic sauce or a tahini sauce for an even more intense flavor.

Variations

To personalize this recipe, you can experiment with different vegetable mixes. For example, add zucchini, broccoli, or even eggplant to vary the flavors. You can also use textured soy or tofu for an even richer protein option.

Nutritional benefits

This snack is not only tasty but also nutritious. Soy is an excellent source of plant-based protein, and the vegetable mix provides an important intake of vitamins and minerals. Additionally, it is low in calories, making it a perfect choice for those looking to maintain a balanced diet.

Estimated calories: 150-200 kcal per serving

Frequently asked questions

1. Can I use dried soy?
Yes, but you will need to hydrate it according to the instructions on the package, usually requiring a longer soaking time.

2. How can I make these snacks spicier?
You can add chili flakes or chili sauce to the mixture for an extra kick.

3. Can I freeze these snacks?
Yes, the snacks can be frozen. Make sure to let them cool completely before placing them in sealed containers.

4. What drinks pair well with this snack?
I recommend serving them with green tea or a fruit smoothie for a healthy and balanced lunch.

Conclusion

This recipe for a snack with soy and vegetable mix is not only a delicious option but also an excellent way to enjoy a healthy meal. With a little effort and a few simple ingredients, you can create a dish that everyone will love. Don't hesitate to experiment and put your personal touch on this recipe! Enjoy your meal!